Calculate it utilizing one of the science-backed calculations provided below. You want to be as close as possible so we have the most reliable data moving forward.Ģ. This will tell us about your current habits and the amount of calories needed to maintain your current weight. You should be tracking every single thing you put into your mouth, without making any adjustments in your habits just yet. This is what I would recommend as it is the most accurate way of seeing where you are at! Which is essential moving forward □ Track what you have been eating for at least a week, eating EXACTLY how you normally would. Determine fat and carb intake from remaining calories STEP 1: Determine your current maintenance caloriesġ. Subtract this number from your overall calorie deficitĥ. Determine your current maintenance caloriesĤ. Here is an overview of what we will cover to keep us organized:ġ. Now, we must first determine our maintenance calories, or the calories that we are currently maintaining our weight at, before we can make adjustments and targetable goals. This measurement encompasses your BMR, exercise, and any extra daily movement (NEAT). Total Daily Expenditure (TDEE) = the TOTAL number of calories you burn each day. This includes fidgeting, tapping, walking, etc. Non-Exercise Activity Thermogenesis (NEAT) = The number of calories you burn doing any additional movement that is not defined as actual exercise. This includes sleeping, breathing, stay warm, and other cellular processes. Some definitions to understand before we begin:īasal Metabolic Rate (BMR) = the number of calories your body burns just by existing. Your macros won’t be the best fit for susie and vice versa. Because in order for macros to work, you need them to be tailored to YOU. I have included the steps and calculations below for how to calculate your OWN macros. Flexible Dieting and tracking macros has grown like wildfire over the past couple of years and there’s a reason for that - it is backed by science and it WORKS. But I can promise you over and over again that it is SO worth it. Now this may sound like a lot, especially if you are not a fan of math, and especially if you are brand new to the idea of tracking calories or macros.
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